June 10, 2019

News and Notes: ALL cubbies must be cleaned out by weeks end for our Weights for Wayne event this coming Saturday. Please remove ALL items before Friday when we prepare the gym for the event.
Schedule Update: Gym will be closed Friday evening and all day Saturday for event prep and WFW. Friday we will hold 6am and Noon classes, NO evening classes. Thank you for your understanding.

Warm Up:
Squat Prep
5 Tempo Goblet Squats (:03 down :05 hold)
5 Hang Cleans (Build)
3 x 1 Power Cleans + 1 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Build)
*Sets are every 2min and from the floor*

WOD: “Good Fat”
For Time
30-20-10 – Wall Balls (20/14)
15-10-5 – Power Clean (135/95)

Alpha Athletics Crossfit 412

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